Raw Sources 2026

What the canonical log is built from, unedited: hand bullets, coach plans, the 2021/22 tracker, TrainWeek logs, GPS laps and race results. The bold line on each day is what the build made of them.

20262025 2024 2023 2022 2021 2020

W30 · Jul 20

Mon · Jul 20 —

trainweek: morning: Easy

Tue · Jul 21 —

trainweek: evening: Tempo — 3x30m, 5x300 (42, 42, 43, 43, 43) 2min jog,

Wed · Jul 22 —

trainweek: morning: Yoga

Thu · Jul 23 —

trainweek: morning: Easyrun

W29 · Jul 13

Mon · Jul 13 —

trainweek: morning: Easy

Tue · Jul 14 —

trainweek: evening: Diagonals

Thu · Jul 16 —

trainweek: morning: Easyrun

Fri · Jul 17 —

trainweek: evening: Workout — Maxrun, Fail kind of. had to break two times.

Sun · Jul 19 —

trainweek: morning: Longrun

W28 · Jul 6

Mon · Jul 6 Easy - 3xhills · Drills · Speed

trainweek: morning: Easyrun + Drills + Sprints — 3xhills

Tue · Jul 7 Tempo - 3x(30 60 90 60 30) P: equal

trainweek: morning: Tempo — 3x(30 60 90 60 30) P: equal
flags: ⚑ hard? (pattern day)

Wed · Jul 8 —

trainweek: evening: Bike — 20km nach Freiburg und 20km zurück.

Thu · Jul 9 —

trainweek: morning: Easyrun

Fri · Jul 10 —

trainweek: evening: Workout — 600, 300, 100; 1:20.5, 38.5, 12.5; P:6

Sat · Jul 11 —

trainweek: evening: Inline Skating

Sun · Jul 12 —

trainweek: midday: Longrun — 11km 4:30, break with fittness parcour

W27 · Jun 29

Mon · Jun 29 Easy · Drills · Speed

trainweek: morning: Easyrun + Drills + Sprints

Tue · Jun 30 Tempo - 200m, 5x500m, 100m, 3x500m, 200m (200s ~27", 500s ~1:27) hard

trainweek: evening: Tempo — Dirt Track: 200m, 5x500m, 100m, 3x500m, 200m; 27'', 1:29', 1:27.5', 1:25.5', 1:27', 1:24.5', 11.5, 1:29', 1:26', 1:25.5', 26''; P3, P2, P2, P3, P2

Wed · Jul 1 Yoga

trainweek: evening: Yoga — habe heute statt robustheit yoga gemacht

Thu · Jul 2 Easy

trainweek: morning: Easyrun

Fri · Jul 3 Track Workout - 3x(4xDiagonals), @85% hard

trainweek: evening: Workout — 3x(4xDiagonals), @85%

Sun · Jul 5 Long - 10.5km 4:30'

trainweek: morning: Longrun — 10.5km 4:30'

W26 · Jun 22

Mon · Jun 22 Speed - Drills, 5 Hillsprints

trainweek: evening: Speed Monday — Easyrun, Drills, 5 Hillsprints, Cooldown

Tue · Jun 23 Tempo - Max Trailrun hard

trainweek: evening: Tempo — Bike, Max Trailrun, Bike.

Wed · Jun 24 Robustness

trainweek: evening: Robustheit

Thu · Jun 25 Easy

trainweek: morning: Easyrun

Fri · Jun 26 Track Workout - On dirt track: 8x200 2:15 Gehpause hard

trainweek: midday: Workout — On dirt track: 8x200 2:15 Gehpause

Sun · Jun 28 Long - 10km 5:20

trainweek: morning: Longrun — 10km 5:20

W25 · Jun 15

Mon · Jun 15 Easy - 6.5km 5:10/km · Speed - Drills, 6 Hillsprints

trainweek: morning: Easy — Run, Bike, Yoga - something to start the day
trainweek: evening: Speed Monday — Easyrun, Drills, 6 Hillsprints, Cooldown
gps: Running 6.8km · 7:29/km · HR 145 · cad 75 · 14:40 UTC · 7 laps · area 1469×944m

lap m time pace HR cad

1 1000 5:32 5:32/km 135 80
2 1000 5:14 5:14/km 154 79
3 1000 10:08 10:08/km 142 75
4 1000 9:28 9:28/km 137 63
5 1000 11:35 11:35/km 138 68
6 1000 5:00 5:00/km 158 79
7 844 4:15 5:02/km 171 79

lap	m	time	pace	HR	cad
1	1000	5:32	5:32/km	135	80
2	1000	5:14	5:14/km	154	79
3	1000	10:08	10:08/km	142	75
4	1000	9:28	9:28/km	137	63
5	1000	11:35	11:35/km	138	68
6	1000	5:00	5:00/km	158	79
7	844	4:15	5:02/km	171	79

Tue · Jun 16 Tempo - 7x2min (3:15/km, 2'P) hard

trainweek: evening: Tempo — 7x2min on 2min off (around 3:20)
gps: Running 9.6km · 4:36/km · HR 164 · cad 82 · 14:00 UTC · 16 laps · area 3111×2741m

lap m time pace HR cad

1 1566 9:49 6:16/km 143 79
2 563 2:00 3:33/km 151 84
3 363 2:00 5:31/km 168 78
4 595 2:00 3:22/km 166 85
5 384 2:00 5:13/km 171 78
6 604 2:00 3:19/km 169 86
7 385 2:00 5:12/km 177 79
8 626 2:00 3:12/km 173 86
9 408 2:00 4:54/km 175 79
10 625 2:00 3:12/km 173 85
11 398 2:00 5:02/km 176 79
12 617 2:00 3:14/km 175 85
13 338 2:00 5:55/km 183 81
14 628 2:00 3:11/km 187 86
15 403 2:00 4:58/km 179 79
16 1089 6:15 5:44/km 154 78

lap	m	time	pace	HR	cad
1	1566	9:49	6:16/km	143	79
2	563	2:00	3:33/km	151	84
3	363	2:00	5:31/km	168	78
4	595	2:00	3:22/km	166	85
5	384	2:00	5:13/km	171	78
6	604	2:00	3:19/km	169	86
7	385	2:00	5:12/km	177	79
8	626	2:00	3:12/km	173	86
9	408	2:00	4:54/km	175	79
10	625	2:00	3:12/km	173	85
11	398	2:00	5:02/km	176	79
12	617	2:00	3:14/km	175	85
13	338	2:00	5:55/km	183	81
14	628	2:00	3:11/km	187	86
15	403	2:00	4:58/km	179	79
16	1089	6:15	5:44/km	154	78

Wed · Jun 17 Robustness

trainweek: evening: Robustheit — Standsprünge leicht und hoch, Rolle, Rückwärtsrolle, Rad, Handstand, Flugrolle, Seitwärtsrolle, Breakdance Kreis, Sprung in Höhe, Sprung in Weite, Brücke, Fuß & Knie Flow,

Thu · Jun 18 Easy - 4km 5:55/km · Easy · Stretch · Bike - 16km 2:55/km

trainweek: morning: Easyrad
trainweek: evening: Easyrun + Strech
gps: Biking 16.2km · 2:53/km · HR 117 · 08:12 UTC · 4 laps · area 5228×3602m

lap m time pace HR cad

1 5000 14:13 2:51/km 116 —
2 5000 17:04 3:25/km 107 —
3 5000 12:16 2:27/km 129 —
4 1175 3:01 2:34/km 128 —
gps: Running 4.2km · 6:02/km · HR 140 · cad 74 · 14:00 UTC · 5 laps · area 883×1352m

lap m time pace HR cad

1 1000 5:46 5:46/km 138 78
2 1000 5:23 5:23/km 141 78
3 1000 6:57 6:57/km 132 74
4 1000 5:31 5:31/km 154 78
5 164 1:32 9:21/km 131 63

lap	m	time	pace	HR	cad
1	5000	14:13	2:51/km	116	—
2	5000	17:04	3:25/km	107	—
3	5000	12:16	2:27/km	129	—
4	1175	3:01	2:34/km	128	—

lap	m	time	pace	HR	cad
1	1000	5:46	5:46/km	138	78
2	1000	5:23	5:23/km	141	78
3	1000	6:57	6:57/km	132	74
4	1000	5:31	5:31/km	154	78
5	164	1:32	9:21/km	131	63

Fri · Jun 19 Track Workout - 3x(100m + 300m) (13" 2'P, ~42" 6'P) hard

trainweek: midday: Workout — On dirt track: 3x(100, 300) 13 & (41,5 42,5 43,5)

Sat · Jun 20 Yoga

trainweek: evening: Yoga

Sun · Jun 21 Long - 7.5km 5:15/km

trainweek: morning: Longrun — 8km
gps: Running 7.6km · 5:16/km · HR 146 · cad 78 · 08:10 UTC · 8 laps · area 1222×2047m

lap m time pace HR cad

1 1000 6:10 6:10/km 133 79
2 1000 5:22 5:22/km 137 77
3 1000 5:29 5:29/km 141 78
4 1000 5:18 5:18/km 144 79
5 1000 5:01 5:01/km 146 78
6 1000 4:35 4:35/km 156 77
7 1000 5:05 5:05/km 160 77
8 614 3:08 5:06/km 161 78

lap	m	time	pace	HR	cad
1	1000	6:10	6:10/km	133	79
2	1000	5:22	5:22/km	137	77
3	1000	5:29	5:29/km	141	78
4	1000	5:18	5:18/km	144	79
5	1000	5:01	5:01/km	146	78
6	1000	4:35	4:35/km	156	77
7	1000	5:05	5:05/km	160	77
8	614	3:08	5:06/km	161	78

W24 · Jun 8

Tue · Jun 9 Easy - 7.5km

gps: Running 7.5km · 6:45/km · HR 142 · cad 76 · 12:39 UTC · 8 laps · area 1647×1339m

lap m time pace HR cad

1 1000 5:25 5:25/km 136 79
2 1000 4:44 4:44/km 162 79
3 1000 5:27 5:27/km 158 81
4 1000 11:46 11:46/km 135 71
5 1000 9:30 9:30/km 138 62
6 1000 6:27 6:27/km 118 77
7 1000 4:36 4:36/km 157 78
8 492 2:36 5:17/km 164 78

lap	m	time	pace	HR	cad
1	1000	5:25	5:25/km	136	79
2	1000	4:44	4:44/km	162	79
3	1000	5:27	5:27/km	158	81
4	1000	11:46	11:46/km	135	71
5	1000	9:30	9:30/km	138	62
6	1000	6:27	6:27/km	118	77
7	1000	4:36	4:36/km	157	78
8	492	2:36	5:17/km	164	78

Wed · Jun 10 Fartlek - 9x1min (3:15/km, 1'P) hard

gps: Running 7.6km · 4:35/km · HR 161 · cad 82 · 12:01 UTC · 22 laps · area 1933×2071m

lap m time pace HR cad

1 1457 7:21 5:03/km 146 80
2 275 1:00 3:38/km 166 82
3 188 1:00 5:19/km 163 78
4 311 1:00 3:13/km 163 84
5 197 1:00 5:05/km 173 80
6 287 1:00 3:29/km 175 84
7 192 1:00 5:13/km 182 78
8 275 1:00 3:38/km 167 83
9 219 1:00 4:34/km 172 78
10 327 1:00 3:03/km 162 86
11 225 1:00 4:27/km 158 80
12 303 1:00 3:18/km 162 84
13 169 1:00 5:55/km 173 78
14 235 1:00 4:15/km 182 85
15 174 1:00 5:45/km 183 78
16 305 1:00 3:17/km 177 86
17 181 1:00 5:31/km 175 79
18 311 1:00 3:13/km 171 86
19 204 1:00 4:54/km 164 81
20 372 1:00 2:41/km 169 91
21 205 1:00 4:53/km 167 78
22 1198 7:32 6:17/km 150 75

lap	m	time	pace	HR	cad
1	1457	7:21	5:03/km	146	80
2	275	1:00	3:38/km	166	82
3	188	1:00	5:19/km	163	78
4	311	1:00	3:13/km	163	84
5	197	1:00	5:05/km	173	80
6	287	1:00	3:29/km	175	84
7	192	1:00	5:13/km	182	78
8	275	1:00	3:38/km	167	83
9	219	1:00	4:34/km	172	78
10	327	1:00	3:03/km	162	86
11	225	1:00	4:27/km	158	80
12	303	1:00	3:18/km	162	84
13	169	1:00	5:55/km	173	78
14	235	1:00	4:15/km	182	85
15	174	1:00	5:45/km	183	78
16	305	1:00	3:17/km	177	86
17	181	1:00	5:31/km	175	79
18	311	1:00	3:13/km	171	86
19	204	1:00	4:54/km	164	81
20	372	1:00	2:41/km	169	91
21	205	1:00	4:53/km	167	78
22	1198	7:32	6:17/km	150	75

Thu · Jun 11 Easy - 8.5km 5:30/km

gps: Running 8.8km · 5:58/km · HR 145 · cad 77 · 13:57 UTC · 9 laps · area 2599×2141m

lap m time pace HR cad

1 1000 5:36 5:36/km 127 77
2 1000 5:24 5:24/km 159 77
3 1000 5:41 5:41/km 153 78
4 1000 9:23 9:23/km 140 79
5 1000 5:08 5:08/km 158 78
6 1000 5:10 5:10/km 147 78
7 1000 5:36 5:36/km 151 77
8 1000 6:13 6:13/km 137 73
9 793 4:15 5:22/km 139 80

lap	m	time	pace	HR	cad
1	1000	5:36	5:36/km	127	77
2	1000	5:24	5:24/km	159	77
3	1000	5:41	5:41/km	153	78
4	1000	9:23	9:23/km	140	79
5	1000	5:08	5:08/km	158	78
6	1000	5:10	5:10/km	147	78
7	1000	5:36	5:36/km	151	77
8	1000	6:13	6:13/km	137	73
9	793	4:15	5:22/km	139	80

Sun · Jun 14 Long - 12.5km 4:50/km

gps: Running 12.4km · 4:51/km · HR 170 · cad 78 · 12:26 UTC · 13 laps · area 4596×2935m

lap m time pace HR cad

1 1000 5:50 5:50/km 136 75
2 1000 4:21 4:21/km 162 79
3 1000 4:32 4:32/km 169 79
4 1000 4:16 4:16/km 170 79
5 1000 4:36 4:36/km 163 78
6 1000 4:34 4:34/km 171 78
7 1000 4:32 4:32/km 174 79
8 1000 6:05 6:05/km 170 76
9 1000 4:38 4:38/km 179 78
10 1000 4:46 4:46/km 184 78
11 1000 4:58 4:58/km 181 78
12 1000 5:03 5:03/km 184 78
13 436 2:05 4:47/km 183 79

lap	m	time	pace	HR	cad
1	1000	5:50	5:50/km	136	75
2	1000	4:21	4:21/km	162	79
3	1000	4:32	4:32/km	169	79
4	1000	4:16	4:16/km	170	79
5	1000	4:36	4:36/km	163	78
6	1000	4:34	4:34/km	171	78
7	1000	4:32	4:32/km	174	79
8	1000	6:05	6:05/km	170	76
9	1000	4:38	4:38/km	179	78
10	1000	4:46	4:46/km	184	78
11	1000	4:58	4:58/km	181	78
12	1000	5:03	5:03/km	184	78
13	436	2:05	4:47/km	183	79

W23 · Jun 1

Sun · Jun 7 Bike - 13km 2:45/km

gps: Biking 13.1km · 2:45/km · HR 126 · 14:10 UTC · 3 laps · area 5223×2336m

lap m time pace HR cad

1 5000 13:54 2:47/km 122 —
2 5000 13:53 2:47/km 123 —
3 3070 8:04 2:38/km 136 —

lap	m	time	pace	HR	cad
1	5000	13:54	2:47/km	122	—
2	5000	13:53	2:47/km	123	—
3	3070	8:04	2:38/km	136	—

W21 · May 18

Tue · May 19 —

gps: Running 1.7km · 3:59/km · HR 148 · cad 69 · 21:01 UTC · 2 laps · area 85×167m

lap m time pace HR cad

1 1557 5:01 3:13/km 146 85
2 151 1:47 11:49/km 153 52

lap	m	time	pace	HR	cad
1	1557	5:01	3:13/km	146	85
2	151	1:47	11:49/km	153	52

Fri · May 22 🏁 800m 1:48.95 — hard

race: 800m 1:48.95 (2) — NCAA Division II Outdoor Track and Field Championships

Sat · May 23 🏁 800m 1:49.62 — hard

race: 800m 1:49.62 (6) — NCAA Division II Outdoor Track and Field Championships

W20 · May 11

Sat · May 16 Track Workout - 5x3min (3:25/km, 1'P) hard

gps: Running 5.1km · 3:56/km · HR 179 · cad 77 · 14:38 UTC · 11 laps · area 89×172m

lap m time pace HR cad

1 927 3:00 3:14/km 130 86
2 173 1:00 5:47/km 176 79
3 906 3:00 3:19/km 181 85
4 186 1:00 5:23/km 185 78
5 856 3:00 3:30/km 188 84
6 156 1:00 6:25/km 190 78
7 866 3:00 3:28/km 194 84
8 148 1:00 6:45/km 192 77
9 810 3:00 3:42/km 193 84
10 67 1:00 14:56/km 183 59
11 0 1" — 157 52

lap	m	time	pace	HR	cad
1	927	3:00	3:14/km	130	86
2	173	1:00	5:47/km	176	79
3	906	3:00	3:19/km	181	85
4	186	1:00	5:23/km	185	78
5	856	3:00	3:30/km	188	84
6	156	1:00	6:25/km	190	78
7	866	3:00	3:28/km	194	84
8	148	1:00	6:45/km	192	77
9	810	3:00	3:42/km	193	84
10	67	1:00	14:56/km	183	59
11	0	1"	—	157	52

W19 · May 4

Fri · May 8 🏁 800m 1:51.50 — hard

race: 800m 1:51.50 (1) — Lone Star Conference Outdoor Championships

Sat · May 9 🏁 800m 1:50.74, 4x400m Relay 3:12.28 — hard

race: 800m 1:50.74 (1) — Lone Star Conference Outdoor Championships
race: 4x400m Relay 3:12.28 (1) — Lone Star Conference Outdoor Championships

W18 · Apr 27

Mon · Apr 27 Easy - 3.5km 5:00/km

gps: Running 3.8km · 4:59/km · HR 156 · cad 78 · 20:19 UTC · 4 laps · area 153×301m

lap m time pace HR cad

1 1000 4:41 4:41/km 157 77
2 1000 5:08 5:08/km 155 78
3 1000 5:00 5:00/km 157 78
4 844 4:20 5:08/km 153 77

lap	m	time	pace	HR	cad
1	1000	4:41	4:41/km	157	77
2	1000	5:08	5:08/km	155	78
3	1000	5:00	5:00/km	157	78
4	844	4:20	5:08/km	153	77

Wed · Apr 29 Steady - 13km 4:55/km

gps: Running 13km · 4:54/km · HR 153 · cad 76 · 20:38 UTC · 13 laps · area 3091×3198m

lap m time pace HR cad

1 1000 5:02 5:02/km 138 77
2 1000 4:53 4:53/km 162 77
3 1000 4:53 4:53/km 157 76
4 1000 4:55 4:55/km 153 76
5 1000 4:48 4:48/km 156 77
6 1000 4:55 4:55/km 157 76
7 1000 4:58 4:58/km 152 76
8 1000 4:51 4:51/km 151 76
9 1000 4:50 4:50/km 152 76
10 1000 4:53 4:53/km 154 76
11 1000 4:51 4:51/km 156 76
12 1000 4:54 4:54/km 151 76
13 1000 4:59 4:59/km 153 76

lap	m	time	pace	HR	cad
1	1000	5:02	5:02/km	138	77
2	1000	4:53	4:53/km	162	77
3	1000	4:53	4:53/km	157	76
4	1000	4:55	4:55/km	153	76
5	1000	4:48	4:48/km	156	77
6	1000	4:55	4:55/km	157	76
7	1000	4:58	4:58/km	152	76
8	1000	4:51	4:51/km	151	76
9	1000	4:50	4:50/km	152	76
10	1000	4:53	4:53/km	154	76
11	1000	4:51	4:51/km	156	76
12	1000	4:54	4:54/km	151	76
13	1000	4:59	4:59/km	153	76

Thu · Apr 30 Spinbike - 30min

gps: Biking 0km · 0:00/km · HR 139 · 14:00 UTC · 1 laps

lap m time pace HR cad

1 0 29:46 — 139 —

lap	m	time	pace	HR	cad
1	0	29:46	—	139	—

Fri · May 1 Track Workout - 15x1min (3:10/km, 1'P) hard

gps: Running 7.7km · 3:55/km · HR 174 · cad 82 · 16:54 UTC · 30 laps · area 86×169m

lap m time pace HR cad

1 305 1:00 3:17/km 104 86
2 233 1:00 4:18/km 120 81
3 281 1:00 3:34/km 142 84
4 223 1:00 4:29/km 172 80
5 285 1:00 3:31/km 176 84
6 199 1:00 5:02/km 178 79
7 300 1:00 3:20/km 177 84
8 200 1:00 5:00/km 180 79
9 311 1:00 3:13/km 178 85
10 195 1:00 5:08/km 179 79
11 330 1:00 3:02/km 173 87
12 203 1:00 4:56/km 178 79
13 312 1:00 3:12/km 176 85
14 203 1:00 4:56/km 181 78
15 291 1:00 3:26/km 173 84
16 193 1:00 5:11/km 177 78
17 329 1:00 3:02/km 178 87
18 193 1:00 5:11/km 181 78
19 316 1:00 3:10/km 180 84
20 201 1:00 4:59/km 182 79
21 318 1:00 3:09/km 178 87
22 192 1:00 5:13/km 183 79
23 353 1:00 2:50/km 191 89
24 181 1:00 5:31/km 192 79
25 334 1:00 2:60/km 176 88
26 197 1:00 5:05/km 180 79
27 339 1:00 2:57/km 180 88
28 184 1:00 5:26/km 183 78
29 346 1:00 2:53/km 184 88
30 106 1:00 9:26/km 178 72

lap	m	time	pace	HR	cad
1	305	1:00	3:17/km	104	86
2	233	1:00	4:18/km	120	81
3	281	1:00	3:34/km	142	84
4	223	1:00	4:29/km	172	80
5	285	1:00	3:31/km	176	84
6	199	1:00	5:02/km	178	79
7	300	1:00	3:20/km	177	84
8	200	1:00	5:00/km	180	79
9	311	1:00	3:13/km	178	85
10	195	1:00	5:08/km	179	79
11	330	1:00	3:02/km	173	87
12	203	1:00	4:56/km	178	79
13	312	1:00	3:12/km	176	85
14	203	1:00	4:56/km	181	78
15	291	1:00	3:26/km	173	84
16	193	1:00	5:11/km	177	78
17	329	1:00	3:02/km	178	87
18	193	1:00	5:11/km	181	78
19	316	1:00	3:10/km	180	84
20	201	1:00	4:59/km	182	79
21	318	1:00	3:09/km	178	87
22	192	1:00	5:13/km	183	79
23	353	1:00	2:50/km	191	89
24	181	1:00	5:31/km	192	79
25	334	1:00	2:60/km	176	88
26	197	1:00	5:05/km	180	79
27	339	1:00	2:57/km	180	88
28	184	1:00	5:26/km	183	78
29	346	1:00	2:53/km	184	88
30	106	1:00	9:26/km	178	72

Sun · May 3 Long - 8km 4:50/km

gps: Running 8km · 4:52/km · HR 152 · cad 78 · 12:24 UTC · 9 laps · area 50×7694m

lap m time pace HR cad

1 1000 5:11 5:11/km 134 79
2 1000 4:59 4:59/km 158 78
3 1000 4:53 4:53/km 157 77
4 1000 4:48 4:48/km 155 77
5 1000 4:53 4:53/km 155 77
6 1000 4:49 4:49/km 155 79
7 1000 4:46 4:46/km 150 78
8 1000 4:39 4:39/km 156 78
9 17 6" — 167 79

lap	m	time	pace	HR	cad
1	1000	5:11	5:11/km	134	79
2	1000	4:59	4:59/km	158	78
3	1000	4:53	4:53/km	157	77
4	1000	4:48	4:48/km	155	77
5	1000	4:53	4:53/km	155	77
6	1000	4:49	4:49/km	155	79
7	1000	4:46	4:46/km	150	78
8	1000	4:39	4:39/km	156	78
9	17	6"	—	167	79

W17 · Apr 20

Mon · Apr 20 Easy - 6km 5:05/km

gps: Running 5.9km · 5:04/km · HR 150 · cad 77 · 20:23 UTC · 6 laps · area 1245×1051m

lap m time pace HR cad

1 1000 5:03 5:03/km 135 78
2 1000 4:47 4:47/km 151 78
3 1000 5:01 5:01/km 148 77
4 1000 5:21 5:21/km 154 77
5 1000 5:13 5:13/km 153 77
6 895 4:27 4:58/km 159 77

lap	m	time	pace	HR	cad
1	1000	5:03	5:03/km	135	78
2	1000	4:47	4:47/km	151	78
3	1000	5:01	5:01/km	148	77
4	1000	5:21	5:21/km	154	77
5	1000	5:13	5:13/km	153	77
6	895	4:27	4:58/km	159	77

Thu · Apr 23 Spinbike - 30min

gps: Biking 0km · 0:00/km · HR 50 · 13:40 UTC · 1 laps

lap m time pace HR cad

1 0 30:10 — 50 —

lap	m	time	pace	HR	cad
1	0	30:10	—	50	—

Fri · Apr 24 Fartlek - 4x (30-60-90-60-30s on/off, 3:05/km) hard

gps: Running 9.9km · 3:43/km · HR 178 · cad 84 · 14:18 UTC · 40 laps · area 9489×73m

lap m time pace HR cad

1 187 41" 3:39/km 116 85
2 107 30" 4:40/km 135 80
3 340 1:00 2:56/km 130 87
4 234 1:00 4:16/km 154 80
5 509 1:31 2:59/km 174 86
6 345 1:31 4:24/km 177 79
7 344 1:01 2:57/km 173 87
8 236 1:01 4:18/km 176 80
9 165 31" 3:08/km 176 86
10 118 31" 4:23/km 174 81
11 176 34" 3:13/km 176 86
12 119 31" 4:21/km 183 81
13 323 1:00 3:06/km 179 84
14 228 1:01 4:28/km 178 80
15 486 1:31 3:07/km 179 87
16 324 1:31 4:41/km 177 79
17 354 1:02 2:55/km 176 89
18 217 1:00 4:36/km 186 80
19 197 38" 3:13/km 181 86
20 128 37" 4:49/km 184 80
21 163 31" 3:10/km 184 86
22 110 31" 4:42/km 187 80
23 319 1:01 3:11/km 185 86
24 208 1:01 4:53/km 187 80
25 497 1:31 3:03/km 185 87
26 308 1:31 4:55/km 184 79
27 322 1:00 3:06/km 177 86
28 204 1:01 4:59/km 180 79
29 159 31" 3:15/km 181 86
30 106 32" 5:02/km 185 80
31 157 32" 3:24/km 182 85
32 121 33" 4:33/km 186 80
33 328 1:00 3:03/km 181 87
34 209 1:01 4:52/km 187 81
35 526 1:32 2:55/km 192 89
36 292 1:31 5:12/km 188 79
37 342 1:01 2:58/km 182 89
38 199 1:01 5:07/km 190 79
39 194 31" 2:40/km 191 94
40 38 21" 9:13/km 195 87

lap	m	time	pace	HR	cad
1	187	41"	3:39/km	116	85
2	107	30"	4:40/km	135	80
3	340	1:00	2:56/km	130	87
4	234	1:00	4:16/km	154	80
5	509	1:31	2:59/km	174	86
6	345	1:31	4:24/km	177	79
7	344	1:01	2:57/km	173	87
8	236	1:01	4:18/km	176	80
9	165	31"	3:08/km	176	86
10	118	31"	4:23/km	174	81
11	176	34"	3:13/km	176	86
12	119	31"	4:21/km	183	81
13	323	1:00	3:06/km	179	84
14	228	1:01	4:28/km	178	80
15	486	1:31	3:07/km	179	87
16	324	1:31	4:41/km	177	79
17	354	1:02	2:55/km	176	89
18	217	1:00	4:36/km	186	80
19	197	38"	3:13/km	181	86
20	128	37"	4:49/km	184	80
21	163	31"	3:10/km	184	86
22	110	31"	4:42/km	187	80
23	319	1:01	3:11/km	185	86
24	208	1:01	4:53/km	187	80
25	497	1:31	3:03/km	185	87
26	308	1:31	4:55/km	184	79
27	322	1:00	3:06/km	177	86
28	204	1:01	4:59/km	180	79
29	159	31"	3:15/km	181	86
30	106	32"	5:02/km	185	80
31	157	32"	3:24/km	182	85
32	121	33"	4:33/km	186	80
33	328	1:00	3:03/km	181	87
34	209	1:01	4:52/km	187	81
35	526	1:32	2:55/km	192	89
36	292	1:31	5:12/km	188	79
37	342	1:01	2:58/km	182	89
38	199	1:01	5:07/km	190	79
39	194	31"	2:40/km	191	94
40	38	21"	9:13/km	195	87

Sun · Apr 26 Long - 12.5km 4:50/km

gps: Running 12.6km · 4:50/km · HR 156 · cad 77 · 12:17 UTC · 13 laps · area 38×6095m

lap m time pace HR cad

1 1000 5:18 5:18/km 121 78
2 1000 4:50 4:50/km 156 77
3 1000 4:42 4:42/km 154 77
4 1000 4:44 4:44/km 160 77
5 1000 4:47 4:47/km 162 76
6 1000 4:48 4:48/km 161 76
7 1000 4:54 4:54/km 161 77
8 1000 4:42 4:42/km 160 78
9 1000 4:39 4:39/km 159 78
10 1000 4:46 4:46/km 158 78
11 1000 4:46 4:46/km 159 77
12 1000 4:33 4:33/km 163 78
13 608 3:25 5:37/km 162 74

lap	m	time	pace	HR	cad
1	1000	5:18	5:18/km	121	78
2	1000	4:50	4:50/km	156	77
3	1000	4:42	4:42/km	154	77
4	1000	4:44	4:44/km	160	77
5	1000	4:47	4:47/km	162	76
6	1000	4:48	4:48/km	161	76
7	1000	4:54	4:54/km	161	77
8	1000	4:42	4:42/km	160	78
9	1000	4:39	4:39/km	159	78
10	1000	4:46	4:46/km	158	78
11	1000	4:46	4:46/km	159	77
12	1000	4:33	4:33/km	163	78
13	608	3:25	5:37/km	162	74

W16 · Apr 13

Wed · Apr 15 Shakeout - 5km 5:15/km

gps: Running 5.2km · 7:34/km · HR 140 · cad 73 · 14:39 UTC · 6 laps · area 1060×1530m

lap m time pace HR cad

1 1000 6:02 6:02/km 133 78
2 1000 5:15 5:15/km 153 77
3 1000 5:00 5:00/km 144 77
4 1000 4:43 4:43/km 153 77
5 1000 5:13 5:13/km 156 77
6 197 13:06 66:30/km 125 52

lap	m	time	pace	HR	cad
1	1000	6:02	6:02/km	133	78
2	1000	5:15	5:15/km	153	77
3	1000	5:00	5:00/km	144	77
4	1000	4:43	4:43/km	153	77
5	1000	5:13	5:13/km	156	77
6	197	13:06	66:30/km	125	52

Fri · Apr 17 🏁 800m 1:47.72 — hard

race: 800m 1:47.72 (1) — Bryan Clay Invitational

W15 · Apr 6

Tue · Apr 7 Spinbike - 30min

gps: Biking 0km · 0:00/km · HR 155 · 20:51 UTC · 13 laps

lap m time pace HR cad

1 0 3:31 — 122 —
2 0 1:00 — 150 —
3 0 1:30 — 157 —
4 0 3:00 — 157 —
5 0 1:04 — 150 —
6 0 2:55 — 159 —
7 0 1:01 — 160 —
8 0 3:00 — 158 —
9 0 1:49 — 169 —
10 0 2:11 — 167 —
11 0 1:45 — 171 —
12 0 4:15 — 155 —
13 0 59" — 163 —

lap	time	pace	HR	cad
1	3:31	—	122	—
2	1:00	—	150	—
3	1:30	—	157	—
4	3:00	—	157	—
5	1:04	—	150	—
6	2:55	—	159	—
7	1:01	—	160	—
8	3:00	—	158	—
9	1:49	—	169	—
10	2:11	—	167	—
11	1:45	—	171	—
12	4:15	—	155	—
13	59"	—	163	—

Wed · Apr 8 Spinbike - 30min · Easy - 6km 5:10/km

gps: Biking 0km · 0:00/km · HR 60 · 14:01 UTC · 1 laps

lap m time pace HR cad

1 0 30:44 — 60 —
gps: Running 6.2km · 5:11/km · HR 159 · cad 79 · 20:27 UTC · 7 laps · area 783×2039m

lap m time pace HR cad

1 1000 5:32 5:32/km 135 80
2 1000 4:36 4:36/km 154 79
3 1000 4:59 4:59/km 162 78
4 1000 5:18 5:18/km 167 78
5 1000 5:20 5:20/km 168 78
6 1000 5:17 5:17/km 168 79
7 188 1:05 5:46/km 164 78

lap	m	time	pace	HR	cad
1	0	30:44	—	60	—

lap	m	time	pace	HR	cad
1	1000	5:32	5:32/km	135	80
2	1000	4:36	4:36/km	154	79
3	1000	4:59	4:59/km	162	78
4	1000	5:18	5:18/km	167	78
5	1000	5:20	5:20/km	168	78
6	1000	5:17	5:17/km	168	79
7	188	1:05	5:46/km	164	78

W14 · Mar 30

Thu · Apr 2 🏁 800m 1:50.91 — hard

race: 800m 1:50.91 (4) — Clyde Littlefield Texas Relays presented by Truist

Sun · Apr 5 Long - 11km 5:05/km

gps: Running 11.2km · 5:07/km · HR 142 · cad 79 · 12:16 UTC · 12 laps · area 5697×42m

lap m time pace HR cad

1 1000 5:14 5:14/km 130 81
2 1000 4:59 4:59/km 146 79
3 1000 4:51 4:51/km 156 80
4 1000 4:48 4:48/km 152 79
5 1000 4:49 4:49/km 145 79
6 1000 4:49 4:49/km 149 79
7 1000 5:03 5:03/km 141 78
8 1000 5:08 5:08/km 138 77
9 1000 5:13 5:13/km 138 78
10 1000 5:16 5:16/km 138 78
11 1000 5:48 5:48/km 135 77
12 230 1:26 6:14/km 126 77

lap	m	time	pace	HR	cad
1	1000	5:14	5:14/km	130	81
2	1000	4:59	4:59/km	146	79
3	1000	4:51	4:51/km	156	80
4	1000	4:48	4:48/km	152	79
5	1000	4:49	4:49/km	145	79
6	1000	4:49	4:49/km	149	79
7	1000	5:03	5:03/km	141	78
8	1000	5:08	5:08/km	138	77
9	1000	5:13	5:13/km	138	78
10	1000	5:16	5:16/km	138	78
11	1000	5:48	5:48/km	135	77
12	230	1:26	6:14/km	126	77

W13 · Mar 23

Fri · Mar 27 Treadmill Workout - 8x3min (3:20/km, 1'P) hard

gps: Running 7.6km · 10:38/km · HR 144 · cad 83 · 13:47 UTC · 18 laps

lap m time pace HR cad

1 1738 19:27 11:11/km 122 76
2 442 3:00 6:47/km 147 85
3 132 1:00 7:35/km 157 80
4 454 3:00 6:36/km 173 87
5 140 1:00 7:09/km 172 83
6 458 3:00 6:33/km 174 87
7 144 1:00 6:57/km 179 84
8 454 3:00 6:36/km 175 86
9 138 1:00 7:15/km 178 82
10 458 3:00 6:33/km 174 87
11 134 1:00 7:28/km 183 81
12 463 3:00 6:29/km 182 87
13 134 1:00 7:28/km 191 81
14 461 3:00 6:30/km 189 87
15 132 1:00 7:35/km 194 80
16 475 3:00 6:19/km 191 88
17 8 1:00 — 186 73
18 1223 29:17 23:57/km 124 71

lap	m	time	pace	HR	cad
1	1738	19:27	11:11/km	122	76
2	442	3:00	6:47/km	147	85
3	132	1:00	7:35/km	157	80
4	454	3:00	6:36/km	173	87
5	140	1:00	7:09/km	172	83
6	458	3:00	6:33/km	174	87
7	144	1:00	6:57/km	179	84
8	454	3:00	6:36/km	175	86
9	138	1:00	7:15/km	178	82
10	458	3:00	6:33/km	174	87
11	134	1:00	7:28/km	183	81
12	463	3:00	6:29/km	182	87
13	134	1:00	7:28/km	191	81
14	461	3:00	6:30/km	189	87
15	132	1:00	7:35/km	194	80
16	475	3:00	6:19/km	191	88
17	8	1:00	—	186	73
18	1223	29:17	23:57/km	124	71

W12 · Mar 16

Tue · Mar 17 Fartlek - 8x3min (3:45/km, 1'P) hard

gps: Running 11.5km · 4:34/km · HR 161 · cad 81 · 19:30 UTC · 18 laps · area 43×10521m

lap m time pace HR cad

1 896 3:13 3:35/km 133 83
2 39 13" 5:33/km 172 82
3 103 35" 5:40/km 172 80
4 823 3:00 3:39/km 164 83
5 187 1:00 5:21/km 175 80
6 785 3:00 3:49/km 180 82
7 192 1:00 5:13/km 180 79
8 784 3:00 3:50/km 182 82
9 192 1:00 5:13/km 184 79
10 750 3:00 4:00/km 184 81
11 174 1:00 5:45/km 181 79
12 762 3:00 3:56/km 184 81
13 169 1:00 5:55/km 185 79
14 796 3:00 3:46/km 190 82
15 166 1:00 6:01/km 188 79
16 808 3:00 3:43/km 190 83
17 146 1:00 6:51/km 192 80
18 3692 20:15 5:29/km 136 75

lap	m	time	pace	HR	cad
1	896	3:13	3:35/km	133	83
2	39	13"	5:33/km	172	82
3	103	35"	5:40/km	172	80
4	823	3:00	3:39/km	164	83
5	187	1:00	5:21/km	175	80
6	785	3:00	3:49/km	180	82
7	192	1:00	5:13/km	180	79
8	784	3:00	3:50/km	182	82
9	192	1:00	5:13/km	184	79
10	750	3:00	4:00/km	184	81
11	174	1:00	5:45/km	181	79
12	762	3:00	3:56/km	184	81
13	169	1:00	5:55/km	185	79
14	796	3:00	3:46/km	190	82
15	166	1:00	6:01/km	188	79
16	808	3:00	3:43/km	190	83
17	146	1:00	6:51/km	192	80
18	3692	20:15	5:29/km	136	75

Thu · Mar 19 Easy - 4.5km 5:00/km

gps: Running 4.9km · 5:00/km · HR 154 · cad 79 · 19:30 UTC · 5 laps · area 1185×1303m

lap m time pace HR cad

1 1000 5:15 5:15/km 128 80
2 1000 5:00 5:00/km 150 79
3 1000 4:57 4:57/km 166 79
4 1000 4:47 4:47/km 162 79
5 848 4:15 5:01/km 169 80

lap	m	time	pace	HR	cad
1	1000	5:15	5:15/km	128	80
2	1000	5:00	5:00/km	150	79
3	1000	4:57	4:57/km	166	79
4	1000	4:47	4:47/km	162	79
5	848	4:15	5:01/km	169	80

Sun · Mar 22 Long - 14.5km 4:55/km

gps: Running 14.6km · 4:56/km · HR 147 · cad 79 · 12:15 UTC · 15 laps · area 43×7008m

lap m time pace HR cad

1 1000 5:26 5:26/km 129 81
2 1000 5:13 5:13/km 143 81
3 1000 5:06 5:06/km 144 80
4 1000 5:07 5:07/km 144 80
5 1000 5:05 5:05/km 142 79
6 1000 4:56 4:56/km 145 79
7 1000 4:51 4:51/km 147 79
8 1000 4:55 4:55/km 146 79
9 1000 4:50 4:50/km 145 79
10 1000 4:31 4:31/km 155 79
11 1000 4:40 4:40/km 156 79
12 1000 4:45 4:45/km 153 80
13 1000 4:42 4:42/km 157 80
14 1000 4:41 4:41/km 158 80
15 587 3:11 5:25/km 152 76

lap	m	time	pace	HR	cad
1	1000	5:26	5:26/km	129	81
2	1000	5:13	5:13/km	143	81
3	1000	5:06	5:06/km	144	80
4	1000	5:07	5:07/km	144	80
5	1000	5:05	5:05/km	142	79
6	1000	4:56	4:56/km	145	79
7	1000	4:51	4:51/km	147	79
8	1000	4:55	4:55/km	146	79
9	1000	4:50	4:50/km	145	79
10	1000	4:31	4:31/km	155	79
11	1000	4:40	4:40/km	156	79
12	1000	4:45	4:45/km	153	80
13	1000	4:42	4:42/km	157	80
14	1000	4:41	4:41/km	158	80
15	587	3:11	5:25/km	152	76

W11 · Mar 9

Wed · Mar 11 Shakeout - 4km 5:25/km

gps: Running 4km · 10:13/km · HR 103 · cad 74 · 13:05 UTC · 4 laps · area 1707×454m

lap m time pace HR cad

1 1000 5:31 5:31/km 123 78
2 1000 20:42 20:42/km 91 69
3 1000 9:22 9:22/km 98 72
4 1000 5:18 5:18/km 140 77

lap	m	time	pace	HR	cad
1	1000	5:31	5:31/km	123	78
2	1000	20:42	20:42/km	91	69
3	1000	9:22	9:22/km	98	72
4	1000	5:18	5:18/km	140	77

Fri · Mar 13 🏁 800m 1:51.66 — hard

race: 800m 1:51.66 (3) — NCAA Division II Indoor Track and Field Championships

W10 · Mar 2

Tue · Mar 3 Easy - 3.5km 6:00/km

gps: Running 3.7km · 7:43/km · HR 123 · cad 76 · 20:59 UTC · 4 laps · area 1078×704m

lap m time pace HR cad

1 1000 5:44 5:44/km 123 79
2 1000 5:54 5:54/km 134 80
3 1000 12:15 12:15/km 111 74
4 678 4:31 6:40/km 139 69

lap	m	time	pace	HR	cad
1	1000	5:44	5:44/km	123	79
2	1000	5:54	5:54/km	134	80
3	1000	12:15	12:15/km	111	74
4	678	4:31	6:40/km	139	69

Wed · Mar 4 Track Workout - 10x400m (1'20", 30"P) hard

gps: Running 4.6km · 4:01/km · HR 175 · cad 83 · 20:41 UTC · 20 laps · area 92×174m

lap m time pace HR cad

1 401 1:18 3:15/km 128 89
2 71 30" 7:03/km 140 81
3 385 1:16 3:17/km 154 88
4 62 30" 8:04/km 159 82
5 395 1:17 3:15/km 170 88
6 60 30" 8:20/km 179 81
7 390 1:20 3:25/km 176 86
8 60 30" 8:20/km 184 80
9 396 1:20 3:22/km 179 87
10 63 30" 7:56/km 181 80
11 386 1:19 3:25/km 185 86
12 67 30" 7:28/km 185 80
13 390 1:20 3:25/km 184 87
14 59 30" 8:28/km 188 80
15 391 1:20 3:25/km 186 86
16 59 30" 8:28/km 190 80
17 396 1:22 3:27/km 188 86
18 62 30" 8:04/km 188 80
19 390 1:24 3:35/km 186 85
20 70 30" 7:09/km 190 75

lap	m	time	pace	HR	cad
1	401	1:18	3:15/km	128	89
2	71	30"	7:03/km	140	81
3	385	1:16	3:17/km	154	88
4	62	30"	8:04/km	159	82
5	395	1:17	3:15/km	170	88
6	60	30"	8:20/km	179	81
7	390	1:20	3:25/km	176	86
8	60	30"	8:20/km	184	80
9	396	1:20	3:22/km	179	87
10	63	30"	7:56/km	181	80
11	386	1:19	3:25/km	185	86
12	67	30"	7:28/km	185	80
13	390	1:20	3:25/km	184	87
14	59	30"	8:28/km	188	80
15	391	1:20	3:25/km	186	86
16	59	30"	8:28/km	190	80
17	396	1:22	3:27/km	188	86
18	62	30"	8:04/km	188	80
19	390	1:24	3:35/km	186	85
20	70	30"	7:09/km	190	75

Thu · Mar 5 Easy - 3km 5:10/km

gps: Running 3.3km · 5:11/km · HR 137 · cad 78 · 21:24 UTC · 4 laps · area 197×215m

lap m time pace HR cad

1 1000 5:24 5:24/km 131 79
2 1000 5:01 5:01/km 139 78
3 1000 5:02 5:02/km 141 78
4 321 1:45 5:27/km 141 78

lap	m	time	pace	HR	cad
1	1000	5:24	5:24/km	131	79
2	1000	5:01	5:01/km	139	78
3	1000	5:02	5:02/km	141	78
4	321	1:45	5:27/km	141	78

Sun · Mar 8 Long - 9km 4:55/km

gps: Running 9km · 4:58/km · HR 145 · cad 78 · 12:25 UTC · 10 laps · area 58×8730m

lap m time pace HR cad

1 1000 5:34 5:34/km 136 79
2 1000 5:26 5:26/km 141 78
3 1000 5:11 5:11/km 143 77
4 1000 4:53 4:53/km 143 78
5 1000 4:49 4:49/km 147 78
6 1000 4:43 4:43/km 149 78
7 1000 4:35 4:35/km 151 78
8 1000 4:36 4:36/km 147 79
9 1000 4:43 4:43/km 148 79
10 28 17" 10:07/km 148 75

lap	m	time	pace	HR	cad
1	1000	5:34	5:34/km	136	79
2	1000	5:26	5:26/km	141	78
3	1000	5:11	5:11/km	143	77
4	1000	4:53	4:53/km	143	78
5	1000	4:49	4:49/km	147	78
6	1000	4:43	4:43/km	149	78
7	1000	4:35	4:35/km	151	78
8	1000	4:36	4:36/km	147	79
9	1000	4:43	4:43/km	148	79
10	28	17"	10:07/km	148	75

W09 · Feb 23

Mon · Feb 23 Spinbike - 30min · Spinbike - 30min

bullet: (noted rest)
gps: Biking 0km · 0:00/km · HR 131 · 15:47 UTC · 1 laps

lap m time pace HR cad

1 0 30:53 — 131 —
gps: Biking 0km · 0:00/km · HR 138 · 23:44 UTC · 1 laps

lap m time pace HR cad

1 0 30:01 — 138 —

lap	m	time	pace	HR	cad
1	0	30:53	—	131	—

lap	m	time	pace	HR	cad
1	0	30:01	—	138	—

Tue · Feb 24 —

bullet: (noted rest)

Wed · Feb 25 Spinbike - 30min

bullet: (noted rest)
gps: Biking 0km · 0:00/km · HR 149 · 15:20 UTC · 1 laps

lap m time pace HR cad

1 0 30:09 — 149 —

lap	m	time	pace	HR	cad
1	0	30:09	—	149	—

Thu · Feb 26 Shakeout - 6.5km 4:40/km · Shakeout - 3km 5:10/km

bullet: (noted rest)
gps: Running 6.6km · 4:38/km · HR 150 · cad 80 · 00:03 UTC · 7 laps · area 827×1994m

lap m time pace HR cad

1 1000 4:30 4:30/km 139 81
2 1000 4:27 4:27/km 158 81
3 1000 4:19 4:19/km 157 81
4 1000 4:46 4:46/km 149 80
5 1000 5:23 5:23/km 144 79
6 1000 4:27 4:27/km 154 80
7 627 2:51 4:33/km 154 80
gps: Running 3.2km · 5:10/km · HR 145 · cad 80 · 23:40 UTC · 4 laps · area 1101×574m

lap m time pace HR cad

1 1000 5:02 5:02/km 136 80
2 1000 5:16 5:16/km 145 80
3 1000 5:05 5:05/km 151 79
4 243 1:22 5:37/km 156 79

lap	m	time	pace	HR	cad
1	1000	4:30	4:30/km	139	81
2	1000	4:27	4:27/km	158	81
3	1000	4:19	4:19/km	157	81
4	1000	4:46	4:46/km	149	80
5	1000	5:23	5:23/km	144	79
6	1000	4:27	4:27/km	154	80
7	627	2:51	4:33/km	154	80

lap	m	time	pace	HR	cad
1	1000	5:02	5:02/km	136	80
2	1000	5:16	5:16/km	145	80
3	1000	5:05	5:05/km	151	79
4	243	1:22	5:37/km	156	79

Fri · Feb 27 🏁 800m 1:53.03 — hard

bullet: (noted rest)
race: 800m 1:53.03 (1) — Lone Star Conference Indoor Championships

Sat · Feb 28 🏁 800m 1:53.03 — hard

bullet: (noted rest)
race: 4x400m Relay 3:15.83 (3) — Lone Star Conference Indoor Championships

Sun · Mar 1 —

bullet: (noted rest)

W08 · Feb 16

Mon · Feb 16 —

bullet: (noted rest)

Tue · Feb 17 Easy - 4km 5:30/km

bullet: 4km 5:28 / km
gps: Running 3.9km · 5:28/km · HR 145 · cad 80 · 16:49 UTC · 4 laps · area 1197×719m

lap m time pace HR cad

1 1000 5:30 5:30/km 133 81
2 1000 5:12 5:12/km 144 80
3 1000 5:46 5:46/km 157 80
4 930 5:02 5:25/km 145 77

lap	m	time	pace	HR	cad
1	1000	5:30	5:30/km	133	81
2	1000	5:12	5:12/km	144	80
3	1000	5:46	5:46/km	157	80
4	930	5:02	5:25/km	145	77

Wed · Feb 18 Fartlek - 3x (30-60-90-60-30s on/off, 3:00/km) hard

bullet: 8.5km 4:11 / km
gps: Running 8.7km · 4:11/km · HR 168 · cad 83 · 13:30 UTC · 32 laps · area 145×123m

lap m time pace HR cad

1 1460 5:02 3:27/km 135 86
2 102 3:18 32:21/km 171 52
3 164 31" 3:09/km 164 92
4 98 31" 5:16/km 161 83
5 336 1:00 2:59/km 166 89
6 180 1:01 5:39/km 157 81
7 512 1:30 2:56/km 170 91
8 275 1:30 5:27/km 170 80
9 334 1:01 3:03/km 172 88
10 213 1:02 4:51/km 179 81
11 172 30" 2:54/km 170 86
12 99 31" 5:13/km 165 81
13 167 30" 2:60/km 163 87
14 110 31" 4:42/km 159 82
15 338 1:00 2:58/km 163 89
16 205 1:01 4:58/km 179 81
17 504 1:32 3:03/km 187 88
18 300 1:30 5:00/km 180 80
19 338 1:02 3:03/km 176 88
20 188 1:01 5:24/km 178 80
21 168 31" 3:05/km 177 88
22 85 29" 5:41/km 178 81
23 154 29" 3:08/km 176 88
24 98 31" 5:16/km 175 80
25 316 59" 3:07/km 176 87
26 176 1:02 5:52/km 182 79
27 475 1:28 3:05/km 177 88
28 257 1:29 5:46/km 177 79
29 339 1:01 2:60/km 170 89
30 190 1:01 5:21/km 182 80
31 213 37" 2:54/km 177 90
32 80 57" 11:53/km 181 56

lap	m	time	pace	HR	cad
1	1460	5:02	3:27/km	135	86
2	102	3:18	32:21/km	171	52
3	164	31"	3:09/km	164	92
4	98	31"	5:16/km	161	83
5	336	1:00	2:59/km	166	89
6	180	1:01	5:39/km	157	81
7	512	1:30	2:56/km	170	91
8	275	1:30	5:27/km	170	80
9	334	1:01	3:03/km	172	88
10	213	1:02	4:51/km	179	81
11	172	30"	2:54/km	170	86
12	99	31"	5:13/km	165	81
13	167	30"	2:60/km	163	87
14	110	31"	4:42/km	159	82
15	338	1:00	2:58/km	163	89
16	205	1:01	4:58/km	179	81
17	504	1:32	3:03/km	187	88
18	300	1:30	5:00/km	180	80
19	338	1:02	3:03/km	176	88
20	188	1:01	5:24/km	178	80
21	168	31"	3:05/km	177	88
22	85	29"	5:41/km	178	81
23	154	29"	3:08/km	176	88
24	98	31"	5:16/km	175	80
25	316	59"	3:07/km	176	87
26	176	1:02	5:52/km	182	79
27	475	1:28	3:05/km	177	88
28	257	1:29	5:46/km	177	79
29	339	1:01	2:60/km	170	89
30	190	1:01	5:21/km	182	80
31	213	37"	2:54/km	177	90
32	80	57"	11:53/km	181	56

Thu · Feb 19 Easy - 6km 5:05/km · Spinbike - 30min · Strides

bullet: Cross-training 30min; 6km 5:04 / km
gps: Biking 0km · 0:00/km · HR 135 · 13:48 UTC · 1 laps

lap m time pace HR cad

1 0 30:21 — 135 —
gps: Running 6.2km · 5:03/km · HR 151 · cad 79 · 21:03 UTC · 7 laps · area 1002×617m

lap m time pace HR cad

1 1000 5:07 5:07/km 136 80
2 1000 5:27 5:27/km 144 79
3 1000 5:09 5:09/km 147 78
4 1000 5:04 5:04/km 155 78
5 1000 4:46 4:46/km 158 78
6 1000 4:45 4:45/km 163 78
7 181 57" 5:15/km 162 79

lap	m	time	pace	HR	cad
1	0	30:21	—	135	—

lap	m	time	pace	HR	cad
1	1000	5:07	5:07/km	136	80
2	1000	5:27	5:27/km	144	79
3	1000	5:09	5:09/km	147	78
4	1000	5:04	5:04/km	155	78
5	1000	4:46	4:46/km	158	78
6	1000	4:45	4:45/km	163	78
7	181	57"	5:15/km	162	79

Fri · Feb 20 Track Workout - 5x3min (3:30/km, 1'P) hard

bullet: 5km 3:54 / km
gps: Running 5.1km · 3:54/km · HR 166 · cad 80 · 14:47 UTC · 10 laps · area 88×172m

lap m time pace HR cad

1 892 3:01 3:23/km 134 86
2 157 1:00 6:22/km 177 79
3 849 3:01 3:33/km 172 85
4 178 1:00 5:37/km 171 80
5 847 3:01 3:34/km 169 84
6 195 1:00 5:08/km 175 80
7 862 3:01 3:30/km 169 83
8 185 1:00 5:24/km 170 80
9 851 2:58 3:29/km 176 84
10 116 1:00 8:37/km 176 59

lap	m	time	pace	HR	cad
1	892	3:01	3:23/km	134	86
2	157	1:00	6:22/km	177	79
3	849	3:01	3:33/km	172	85
4	178	1:00	5:37/km	171	80
5	847	3:01	3:34/km	169	84
6	195	1:00	5:08/km	175	80
7	862	3:01	3:30/km	169	83
8	185	1:00	5:24/km	170	80
9	851	2:58	3:29/km	176	84
10	116	1:00	8:37/km	176	59

Sat · Feb 21 —

bullet: (noted rest)

Sun · Feb 22 Long - 12km 4:30/km

bullet: (noted rest)
gps: Running 12km · 4:30/km · HR 159 · cad 79 · 13:22 UTC · 13 laps · area 6329×5225m

lap m time pace HR cad

1 1000 4:58 4:58/km 168 80
2 1000 4:40 4:40/km 161 79
3 1000 4:37 4:37/km 156 79
4 1000 4:40 4:40/km 154 79
5 1000 4:35 4:35/km 153 79
6 1000 4:33 4:33/km 159 79
7 1000 4:32 4:32/km 152 79
8 1000 4:26 4:26/km 156 79
9 1000 4:22 4:22/km 162 79
10 1000 4:18 4:18/km 162 79
11 1000 4:12 4:12/km 161 80
12 1000 4:09 4:09/km 162 80
13 21 7" 5:33/km 160 81

lap	m	time	pace	HR	cad
1	1000	4:58	4:58/km	168	80
2	1000	4:40	4:40/km	161	79
3	1000	4:37	4:37/km	156	79
4	1000	4:40	4:40/km	154	79
5	1000	4:35	4:35/km	153	79
6	1000	4:33	4:33/km	159	79
7	1000	4:32	4:32/km	152	79
8	1000	4:26	4:26/km	156	79
9	1000	4:22	4:22/km	162	79
10	1000	4:18	4:18/km	162	79
11	1000	4:12	4:12/km	161	80
12	1000	4:09	4:09/km	162	80
13	21	7"	5:33/km	160	81

W07 · Feb 9

Mon · Feb 9 Easy - 4km 5:50/km · Drills · Speed

bullet: 4km 5:49 / km; 2km 5:26 / km
gps: Running 3.9km · 5:49/km · HR 131 · cad 80 · 12:50 UTC · 4 laps · area 1044×638m

lap m time pace HR cad

1 1000 5:18 5:18/km 136 81
2 1000 7:00 7:00/km 118 77
3 1000 5:25 5:25/km 137 80
4 899 4:57 5:30/km 137 80
gps: Running 2.2km · 5:26/km · HR 141 · cad 78 · 23:47 UTC · 3 laps · area 160×226m

lap m time pace HR cad

1 1000 5:34 5:34/km 132 78
2 1000 5:12 5:12/km 147 78
3 244 1:25 5:48/km 151 79

lap	m	time	pace	HR	cad
1	1000	5:18	5:18/km	136	81
2	1000	7:00	7:00/km	118	77
3	1000	5:25	5:25/km	137	80
4	899	4:57	5:30/km	137	80

lap	m	time	pace	HR	cad
1	1000	5:34	5:34/km	132	78
2	1000	5:12	5:12/km	147	78
3	244	1:25	5:48/km	151	79

Tue · Feb 10 —

bullet: 2km 4:27 / km
gps: Running 1.9km · 4:27/km · HR 153 · cad 72 · 21:05 UTC · 4 laps · area 89×171m

lap m time pace HR cad

1 898 3:15 3:37/km 125 85
2 39 1:00 25:38/km 166 56
3 877 3:01 3:26/km 170 85
4 42 59" 23:25/km 180 61

lap	m	time	pace	HR	cad
1	898	3:15	3:37/km	125	85
2	39	1:00	25:38/km	166	56
3	877	3:01	3:26/km	170	85
4	42	59"	23:25/km	180	61

Wed · Feb 11 Shakeout - 4km 5:00/km

bullet: 4km 4:59 / km
gps: Running 4.2km · 4:59/km · HR 140 · cad 79 · 22:39 UTC · 5 laps · area 1690×924m

lap m time pace HR cad

1 1000 5:02 5:02/km 118 80
2 1000 5:06 5:06/km 148 79
3 1000 4:49 4:49/km 146 81
4 1000 4:52 4:52/km 148 79
5 187 1:01 5:26/km 137 77

lap	m	time	pace	HR	cad
1	1000	5:02	5:02/km	118	80
2	1000	5:06	5:06/km	148	79
3	1000	4:49	4:49/km	146	81
4	1000	4:52	4:52/km	148	79
5	187	1:01	5:26/km	137	77

Thu · Feb 12 Shakeout - 6km 5:05/km

bullet: 6km 5:07 / km
gps: Running 6.1km · 5:07/km · HR 154 · cad 80 · 13:06 UTC · 7 laps · area 1652×1334m

lap m time pace HR cad

1 1000 6:24 6:24/km 132 80
2 1000 4:57 4:57/km 161 80
3 1000 4:33 4:33/km 163 81
4 1000 4:53 4:53/km 153 80
5 1000 4:59 4:59/km 163 79
6 1000 4:59 4:59/km 161 80
7 93 23" 4:07/km 158 79

Fri · Feb 13 🏁 800m 1:49.09 — hard

bullet: (noted rest)
race: 800m 1:49.09 (3) — Boston University David Hemery Valentine Invitational

Sat · Feb 14 Steady - 10km 4:50/km

bullet: 10km 4:52 / km
gps: Running 9.9km · 4:51/km · HR 149 · cad 81 · 14:02 UTC · 10 laps · area 3417×1928m

lap m time pace HR cad

1 1000 4:25 4:25/km 134 83
2 1000 4:21 4:21/km 169 82
3 1000 4:13 4:13/km 164 82
4 1000 4:13 4:13/km 161 82
5 1000 4:08 4:08/km 163 82
6 1000 7:18 7:18/km 132 77
7 1000 4:56 4:56/km 148 82
8 1000 5:04 5:04/km 142 80
9 1000 4:47 4:47/km 144 81
10 941 4:52 5:10/km 145 80

Sun · Feb 15 Easy - 5km 6:10/km

bullet: 5km 6:08 / km
gps: Running 5.1km · 6:08/km · HR 130 · cad 80 · 12:03 UTC · 6 laps · area 1632×1270m

lap m time pace HR cad

1 1000 6:03 6:03/km 132 81
2 1000 6:12 6:12/km 133 81
3 1000 6:15 6:15/km 131 83
4 1000 5:50 5:50/km 128 80
5 1000 6:14 6:14/km 127 80
6 79 35" 7:23/km 122 72

W06 · Feb 2

Mon · Feb 2 —

bullet: (noted rest)

Tue · Feb 3 —

bullet: (noted rest)

Wed · Feb 4 —

bullet: (noted rest)

Thu · Feb 5 Spinbike - 30min

bullet: Cross-training 30min
gps: Biking 0km · 0:00/km · HR 128 · 13:51 UTC · 1 laps

lap m time pace HR cad

1 0 30:06 — 128 —

Fri · Feb 6 —

bullet: (noted rest)

Sat · Feb 7 —

bullet: (noted rest)

Sun · Feb 8 Long - 12km 4:55/km

bullet: 12km 4:55 / km
gps: Running 12km · 4:55/km · HR 152 · cad 80 · 13:19 UTC · 12 laps · area 10331×73m

lap m time pace HR cad

1 1000 5:32 5:32/km 127 82
2 1000 5:19 5:19/km 145 80
3 1000 5:16 5:16/km 147 79
4 1000 5:10 5:10/km 148 79
5 1000 4:56 4:56/km 150 79
6 1000 4:48 4:48/km 158 80
7 1000 4:41 4:41/km 159 80
8 1000 4:36 4:36/km 160 80
9 1000 4:39 4:39/km 161 80
10 1000 4:36 4:36/km 163 80
11 1000 5:02 5:02/km 158 77
12 1000 4:25 4:25/km 157 80

W05 · Jan 26

Mon · Jan 26 Easy - 5km 5:45/km

bullet: 5km 5:44 / km
gps: Running 4.9km · 5:45/km · HR 140 · cad 79 · 21:14 UTC · 5 laps · area 481×485m

lap m time pace HR cad

1 1000 6:09 6:09/km 132 80
2 1000 5:37 5:37/km 143 79
3 1000 5:39 5:39/km 142 79
4 1000 5:37 5:37/km 142 78
5 927 5:16 5:41/km 141 78

Tue · Jan 27 —

bullet: (noted rest)

Wed · Jan 28 Steady - 6.5km 5:20/km

bullet: 1.5km cross-training / 6.5km 5:21 / km
gps: Running 1.7km · 27:52/km · HR 84 · cad 74 · 14:15 UTC · 2 laps · area 1135×358m

lap m time pace HR cad

1 1000 5:29 5:29/km 132 81
2 660 40:47 61:48/km 77 67
gps: Running 6.4km · 5:21/km · HR 142 · cad 79 · 23:49 UTC · 7 laps · area 846×1963m

lap m time pace HR cad

1 1000 5:25 5:25/km 130 80
2 1000 4:59 4:59/km 149 80
3 1000 5:54 5:54/km 138 80
4 1000 5:23 5:23/km 143 80
5 1000 4:59 4:59/km 153 79
6 1000 5:20 5:20/km 139 77
7 389 2:11 5:37/km 142 80

Thu · Jan 29 Easy - 4.5km 6:15/km

bullet: 4.5km 7:00 / km
gps: Running 4.6km · 7:00/km · HR 127 · cad 80 · 22:44 UTC · 5 laps · area 1439×359m

lap m time pace HR cad

1 1000 6:46 6:46/km 129 80
2 1000 6:08 6:08/km 133 80
3 1000 6:16 6:16/km 129 80
4 1000 9:41 9:41/km 113 77
5 562 3:05 5:29/km 150 81

Fri · Jan 30 —

bullet: (noted rest)

Sat · Jan 31 —

bullet: (noted rest)

Sun · Feb 1 —

bullet: (noted rest)

W04 · Jan 19

Mon · Jan 19 Easy - 4.5km 4:50/km

bullet: 1km warmup; 4.5km 4:49 / km
gps: Running 1.1km · 6:07/km · HR 135 · cad 81 · 13:53 UTC · 1 laps

lap m time pace HR cad

1 1068 6:32 6:07/km 135 81
gps: Running 4.6km · 4:49/km · HR 151 · cad 79 · 21:24 UTC · 5 laps · area 1537×564m

lap m time pace HR cad

1 1000 5:00 5:00/km 125 80
2 1000 4:44 4:44/km 157 80
3 1000 4:54 4:54/km 157 79
4 1000 4:38 4:38/km 162 79
5 581 2:50 4:53/km 158 79

Tue · Jan 20 —

bullet: (noted rest)

Wed · Jan 21 Steady - 8km 5:25/km

bullet: 8.5km 5:26 / km
gps: Running 8.3km · 5:26/km · HR 143 · cad 78 · 20:22 UTC · 9 laps · area 1623×2006m

lap m time pace HR cad

1 1000 6:16 6:16/km 124 77
2 1000 5:15 5:15/km 146 79
3 1000 5:09 5:09/km 149 79
4 1000 5:11 5:11/km 152 79
5 1000 5:15 5:15/km 150 78
6 1000 5:16 5:16/km 148 79
7 1000 6:03 6:03/km 129 73
8 1000 4:59 4:59/km 152 79
9 261 1:26 5:30/km 154 78

Thu · Jan 22 Easy - 4km 5:20/km

bullet: 4km 5:19 / km
gps: Running 4.1km · 5:19/km · HR 143 · cad 77 · 21:20 UTC · 5 laps · area 199×206m

lap m time pace HR cad

1 1000 5:37 5:37/km 131 78
2 1000 5:19 5:19/km 145 77
3 1000 5:12 5:12/km 147 77
4 1000 5:05 5:05/km 151 77
5 112 37" 5:30/km 153 78

Fri · Jan 23 —

bullet: (noted rest)

Sat · Jan 24 —

bullet: (noted rest)

Sun · Jan 25 Long - 10km 4:00/km

bullet: 10km 3:59 / km
gps: Running 10km · 3:59/km · HR 162 · cad 79 · 21:50 UTC · 10 laps

lap m time pace HR cad

1 1000 4:04 4:04/km 152 80
2 1000 3:53 3:53/km 159 80
3 1000 3:54 3:54/km 161 80
4 1000 3:55 3:55/km 163 79
5 1000 3:55 3:55/km 165 79
6 1000 3:57 3:57/km 163 79
7 1000 3:57 3:57/km 167 79
8 1000 4:03 4:03/km 165 78
9 1000 4:00 4:00/km 167 79
10 1000 4:16 4:16/km 161 74

W03 · Jan 12

Mon · Jan 12 Easy - 6.5km 5:20/km

bullet: 6.5km 5:20 / km
gps: Running 6.6km · 5:20/km · HR 146 · cad 80 · 14:11 UTC · 7 laps · area 2677×740m

lap m time pace HR cad

1 1000 6:44 6:44/km 123 80
2 1000 4:51 4:51/km 157 80
3 1000 5:00 5:00/km 153 79
4 1000 4:56 4:56/km 153 79
5 1000 4:56 4:56/km 153 80
6 1000 5:41 5:41/km 147 80
7 618 3:11 5:09/km 148 80

Tue · Jan 13 —

bullet: (noted rest)

Wed · Jan 14 Steady - 9.5km 4:55/km

bullet: 9.5km 4:56 / km
gps: Running 9.4km · 4:56/km · HR 148 · cad 77 · 20:57 UTC · 10 laps · area 62×9061m

lap m time pace HR cad

1 1000 4:59 4:59/km 144 78
2 1000 4:56 4:56/km 153 78
3 1000 4:58 4:58/km 149 77
4 1000 5:00 5:00/km 151 77
5 1000 4:59 4:59/km 147 77
6 1000 4:54 4:54/km 146 77
7 1000 4:57 4:57/km 145 77
8 1000 4:51 4:51/km 146 77
9 1000 4:50 4:50/km 153 77
10 431 2:10 5:02/km 148 77

Thu · Jan 15 Shakeout - 4.5km 5:20/km

bullet: 4.5km 5:22 / km
gps: Running 4.5km · 5:22/km · HR 144 · cad 77 · 20:04 UTC · 5 laps · area 329×239m

lap m time pace HR cad

1 1000 5:35 5:35/km 134 78
2 1000 5:09 5:09/km 153 77
3 1000 5:12 5:12/km 149 77
4 1000 5:26 5:26/km 139 76
5 448 2:30 5:35/km 152 77

Fri · Jan 16 —

bullet: (noted rest)

Sat · Jan 17 🏁 4x400m Relay 3:17.62 — leg 2 ~47.8 — hard

bullet: (noted rest)
race: 4x400m Relay 3:17.62 (3) — Texas Tech Corky Classic, Sports Performance Center, Lubbock

Sun · Jan 18 —

bullet: (noted rest)

W02 · Jan 5

Mon · Jan 5 Fartlek - 5x5min (3:40/km, 1'P) hard

bullet: 12km 4:48 / km
gps: Running 12.2km · 4:48/km · HR 165 · cad 81 · 13:12 UTC · 12 laps · area 3531×2983m

lap m time pace HR cad

1 2612 17:45 6:48/km 147 79
2 1316 5:00 3:48/km 170 86
3 188 1:00 5:19/km 179 80
4 1335 5:00 3:45/km 184 86
5 179 1:00 5:35/km 183 79
6 1344 5:00 3:43/km 186 86
7 168 1:00 5:57/km 184 79
8 1453 5:00 3:26/km 182 86
9 189 1:00 5:17/km 179 81
10 1404 5:00 3:34/km 187 88
11 101 1:00 9:54/km 179 66
12 1925 10:50 5:38/km 146 80

Tue · Jan 6 —

bullet: (noted rest)

Wed · Jan 7 Easy - 4km 6:05/km · Easy - 8.5km 8:05/km

bullet: 4km 6:04 / km; 8.5km 8:04 / km
gps: Running 4km · 6:04/km · HR 145 · cad 79 · 09:00 UTC · 4 laps · area 838×1343m

lap m time pace HR cad

1 1000 5:21 5:21/km 131 81
2 1000 7:19 7:19/km 152 76
3 1000 6:24 6:24/km 153 79
4 946 4:53 5:10/km 138 80
gps: Running 8.6km · 8:04/km · HR 130 · cad 69 · 15:37 UTC · 9 laps · area 1450×907m

lap m time pace HR cad

1 1000 5:39 5:39/km 133 81
2 1000 5:12 5:12/km 154 80
3 1000 10:27 10:27/km 136 69
4 1000 10:41 10:41/km 121 58
5 1000 10:06 10:06/km 108 61
6 1000 8:28 8:28/km 120 68
7 1000 9:03 9:03/km 144 60
8 1000 6:25 6:25/km 137 69
9 560 3:05 5:30/km 141 79

Thu · Jan 8 —

bullet: (noted rest)

Fri · Jan 9 —

bullet: (noted rest)

Sat · Jan 10 —

bullet: (noted rest)

Sun · Jan 11 Long - 14km 4:50/km

bullet: 14km 4:50 / km
gps: Running 14km · 4:50/km · HR 154 · cad 80 · 13:20 UTC · 14 laps · area 69×10657m

lap m time pace HR cad

1 1000 5:10 5:10/km 131 82
2 1000 4:58 4:58/km 153 80
3 1000 4:55 4:55/km 155 79
4 1000 4:49 4:49/km 155 79
5 1000 4:46 4:46/km 156 79
6 1000 4:45 4:45/km 155 79
7 1000 5:33 5:33/km 152 78
8 1000 4:40 4:40/km 154 79
9 1000 4:35 4:35/km 159 80
10 1000 4:43 4:43/km 160 79
11 1000 4:38 4:38/km 159 80
12 1000 4:50 4:50/km 157 80
13 1000 4:46 4:46/km 157 80
14 1000 4:32 4:32/km 160 80

W01 · Dec 29

Thu · Jan 1 Long - 11.5km 6:40/km

bullet: 11.5km 7:34 / km
gps: Running 11.6km · 7:34/km · HR 134 · cad 74 · 14:05 UTC · 12 laps · area 2371×1463m

lap m time pace HR cad

1 1000 9:36 9:36/km 128 75
2 1000 9:49 9:49/km 134 73
3 1000 11:02 11:02/km 139 67
4 1000 7:49 7:49/km 140 67
5 1000 8:08 8:08/km 138 69
6 1000 7:43 7:43/km 139 80
7 1000 5:34 5:34/km 133 80
8 1000 5:22 5:22/km 129 81
9 1000 7:08 7:08/km 118 72
10 1000 5:22 5:22/km 132 81
11 1000 6:01 6:01/km 138 75
12 565 3:59 7:03/km 132 73

Fri · Jan 2 —

bullet: (noted rest)

Sat · Jan 3 —

bullet: 0.5km
gps: Running 0.4km · 6:18/km · HR 115 · cad 82 · 12:43 UTC · 1 laps · area 218×305m

lap m time pace HR cad

1 386 2:26 6:18/km 115 82

Sun · Jan 4 —

bullet: (noted rest)

lap	m	time	pace	HR	cad
1	1000	6:24	6:24/km	132	80
2	1000	4:57	4:57/km	161	80
3	1000	4:33	4:33/km	163	81
4	1000	4:53	4:53/km	153	80
5	1000	4:59	4:59/km	163	79
6	1000	4:59	4:59/km	161	80
7	93	23"	4:07/km	158	79

lap	m	time	pace	HR	cad
1	1000	4:25	4:25/km	134	83
2	1000	4:21	4:21/km	169	82
3	1000	4:13	4:13/km	164	82
4	1000	4:13	4:13/km	161	82
5	1000	4:08	4:08/km	163	82
6	1000	7:18	7:18/km	132	77
7	1000	4:56	4:56/km	148	82
8	1000	5:04	5:04/km	142	80
9	1000	4:47	4:47/km	144	81
10	941	4:52	5:10/km	145	80

lap	m	time	pace	HR	cad
1	1000	6:03	6:03/km	132	81
2	1000	6:12	6:12/km	133	81
3	1000	6:15	6:15/km	131	83
4	1000	5:50	5:50/km	128	80
5	1000	6:14	6:14/km	127	80
6	79	35"	7:23/km	122	72

lap	m	time	pace	HR	cad
1	1000	6:09	6:09/km	132	80
2	1000	5:37	5:37/km	143	79
3	1000	5:39	5:39/km	142	79
4	1000	5:37	5:37/km	142	78
5	927	5:16	5:41/km	141	78

lap	m	time	pace	HR	cad
1	1000	6:46	6:46/km	129	80
2	1000	6:08	6:08/km	133	80
3	1000	6:16	6:16/km	129	80
4	1000	9:41	9:41/km	113	77
5	562	3:05	5:29/km	150	81

lap	m	time	pace	HR	cad
1	1000	4:04	4:04/km	152	80
2	1000	3:53	3:53/km	159	80
3	1000	3:54	3:54/km	161	80
4	1000	3:55	3:55/km	163	79
5	1000	3:55	3:55/km	165	79
6	1000	3:57	3:57/km	163	79
7	1000	3:57	3:57/km	167	79
8	1000	4:03	4:03/km	165	78
9	1000	4:00	4:00/km	167	79
10	1000	4:16	4:16/km	161	74

lap	m	time	pace	HR	cad
1	1000	6:44	6:44/km	123	80
2	1000	4:51	4:51/km	157	80
3	1000	5:00	5:00/km	153	79
4	1000	4:56	4:56/km	153	79
5	1000	4:56	4:56/km	153	80
6	1000	5:41	5:41/km	147	80
7	618	3:11	5:09/km	148	80

lap	m	time	pace	HR	cad
1	1000	5:35	5:35/km	134	78
2	1000	5:09	5:09/km	153	77
3	1000	5:12	5:12/km	149	77
4	1000	5:26	5:26/km	139	76
5	448	2:30	5:35/km	152	77

lap	m	time	pace	HR	cad
1	2612	17:45	6:48/km	147	79
2	1316	5:00	3:48/km	170	86
3	188	1:00	5:19/km	179	80
4	1335	5:00	3:45/km	184	86
5	179	1:00	5:35/km	183	79
6	1344	5:00	3:43/km	186	86
7	168	1:00	5:57/km	184	79
8	1453	5:00	3:26/km	182	86
9	189	1:00	5:17/km	179	81
10	1404	5:00	3:34/km	187	88
11	101	1:00	9:54/km	179	66
12	1925	10:50	5:38/km	146	80

lap	m	time	pace	HR	cad
1	1000	9:36	9:36/km	128	75
2	1000	9:49	9:49/km	134	73
3	1000	11:02	11:02/km	139	67
4	1000	7:49	7:49/km	140	67
5	1000	8:08	8:08/km	138	69
6	1000	7:43	7:43/km	139	80
7	1000	5:34	5:34/km	133	80
8	1000	5:22	5:22/km	129	81
9	1000	7:08	7:08/km	118	72
10	1000	5:22	5:22/km	132	81
11	1000	6:01	6:01/km	138	75
12	565	3:59	7:03/km	132	73